If you train hard, you’ll know that it can sometimes take several days for your muscles to recover. And in the intervening period, they’re sore AF. The day after “leg day” is never fun.

It turns out, though, that you don’t have to suffer needlessly. Science has discovered multiple methods that you can use to speed up muscle recovery and get back in the gym faster than you ever thought possible. Here’s what to do.

Hydrate Beforehand

Before you hit the gym, make sure that you thoroughly hydrate your body. It turns out that your muscles need plenty of water to function properly and clear out waste products that you generate while you exercise. If you don’t get enough hydration, then you’ll cause more damage than necessary to your muscle fibres and they will take longer to repair, according to: https://www.healthline.com/health/muscle-recovery.

Remember, muscles need electrolytes, such as potassium and magnesium to function. And they can only get these when dissolved in water. Drinking fluids and eating high water content foods, such as fruit and veggies is, therefore, essential.

Eat Berries For Breakfast

Berries are a well-known superfood for their effects on brain and cardiovascular health. But there’s also plenty of evidence from the sports science literature that they can also help prevent muscle soreness from training.

So how do they work? Researchers think that they protect muscles from oxidative damage. Pigments from berries flood the body and interact with all of its cells, including muscle fibres. This process then buffers muscles against oxidants during exercise, reducing the negative damage it experiences. Importantly, eating berries does not seem to reduce hypertrophy, so you get the best of both worlds: less soreness and more muscle growth.

Get Protein On Rest Days

Getting protein on rest days is just as essential as getting it on your training days, according to sites like: https://www.eatproteinstore.com/.

The reason for this is simple: new muscle builds while you rest, not while you train. So you need to consistently give your body the things it needs, even while you are out of the gym.

Take A Cold Shower Or Bath

Cold baths and showers never feel particularly pleasant. But there’s growing evidence that they are supremely beneficial for your body. Once you take a cold shower, it helps to reduce inflammation in your muscles and assists the recovery process.

If you are still sore more than two days after working out, try soaking in a cold bath. Again, it’ll feel unpleasant at first. But then, over time, you’ll acclimatise and it’ll start to feel okay.

Get Plenty Of Rest

Don’t try to be like some of these people who go to the gym six days per week. That’s just asking for trouble.

When it comes to building muscle, getting sufficient rest is essential. Don’t be shy about taking three days off per week or more. That’s when the majority of growth happens.

Furthermore, prioritise your sleep. If possible, avoid setting an alarm clock in the morning. Just allow yourself to wake up naturally.